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Marmalade Chicken

January/February 2009

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Orange marmalade and freshly grated orange zest make a deliciously tangy sauce for quick-cooking chicken tenders. Serve with brown rice.



READER'S COMMENT:
"I made the recipe exactly as stated except I used chicken breasts instead of tenders because I happened to have them in the house. For a very low fat, low calorie recipe, my boyfriend and I both really liked it and I would definitely...
Marmalade Chicken Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

  • 1 cup reduced-sodium chicken broth
  • 2 tablespoons red-wine vinegar
  • 2 tablespoons orange marmalade
  • 1 teaspoon Dijon mustard
  • 1 teaspoon cornstarch
  • 1 pound chicken tenders, (see Note)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground pepper
  • 6 teaspoons extra-virgin olive oil, divided
  • 2 large shallots, minced
  • 1 teaspoon freshly grated orange zest

Preparation

  1. Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
  2. Sprinkle chicken with salt and pepper. Heat 4 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
  3. Add the remaining 2 teaspoons oil and shallots to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.

Tips & Notes

  • Note: Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

Nutrition

Per serving: 213 calories; 8 g fat (1 g sat, 5 g mono); 68 mg cholesterol; 10 g carbohydrates; 27 g protein; 0 g fiber; 246 mg sodium; 55 mg potassium.

Carbohydrate Servings: 1/2

Exchanges: 1/2 other carbohydrate, 3 1/2 very lean meat


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Recipe Categories

Servings
4
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Type of Dish
Main dish, poultry
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
30 minutes or less
Publication
January/February 2009

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